So, you’ve started working out and eating your veggies, but you notice that your increase in activity has made you hungrier than ever. You know the veggies are good for you, but they’re just not keeping you full.
When we think of what it takes to include nutrition in our diets, the first thing that often comes to mind is veggies. It’s true! Vegetables provide many vital nutrients and are an essential part of your diet. But don’t forget your protein!
According to the US Department of Agriculture, the recommended daily allowance for protein is 46 to 56 grams per day, depending on your age and sex. If you’re strength training or trying to build muscle, you’ll need even more than that. Protein is not only essential for building, repairing, and maintaining lean tissue, but it also helps you stay full longer.
Here are five quick and easy high protein ideas to try when you’re on the go or don’t feel like making a full meal:
1. Hard-Boiled Eggs
One large hard-boiled egg contains 6 grams of protein. If you keep the shells on, you can store hard-boiled eggs in the fridge for 7 days. Boil a dozen eggs on one day, store the leftovers in the fridge, and you’ll have enough to last through the week.
2. Trail Mix
The beauty of trail mix is that there is no one recipe to follow. You can make it however you want! There is no wrong way. Whether you like almonds, walnuts, cashews, pecans, or pistachios…it all works. A half-cup of mixed nuts contains 13 grams of protein. Got a sweet tooth? Include some dried cranberries or raisins. If you like pumpkin seeds, make sure to include them in your mix. A half-cup of dried pumpkin seeds contains 19.5 grams of protein.
3. Protein Shake
Most protein powders contain 25 to 30 grams of protein. If you opt for a vegan protein powder, you’ll get around 20 grams. Mix your favorite powder flavor with your favorite almond or coconut milk and enjoy it after your strength training workout to feed the muscle repair and growth process.
4. Greek Yogurt
170 grams (or 0.7 cups) of greek yogurt contain a whopping 17 grams of protein! For extra texture, flavor, and nutrients, try adding some granola or fruit. If you are watching your sugar intake, you may want to opt for an unsweetened flavor. You can always add some stevia later.
5. Boiled Shrimp
Shrimp is not only high in protein, but it’s low in calories as well. 10 to 12 medium-sized shrimp contain 18 grams of protein and only 84 calories. It’s also a great source of omega-6 and omega-e fatty acids. Boil enough to last a few days. Shrimp can be stored in the refrigerator for 3-4 days after it is cooked. After that, it should be thrown out.
Give these snack ideas a try! Make sure to spread your protein intake throughout the day so in order to stay satiated, and give your muscles the food they need to repair and grow.
Did I miss something? What are some of your go-to protein snacks? Let me know in the comments below!